Becoming a Whole Food Lunch Box Ninja

Becoming a Whole Food Lunch Box Ninja

Becoming a Whole Food Lunch Box Ninja. Don’t panic!

Your efforts will not cost you an arm and a leg or take up all of your time. They will instead ensure that your entire family, including you, enjoys healthy, unprocessed food that fuels them throughout the day.

Brenda Janschek, Expert in the Field

Brenda Janschek is a health coach and she has just released her ebook Easy Wholefoods lunchboxes. This treasure chest includes 20 sweet and 20 savory recipes that are sure to please even the most discerning eaters.

Brenda promises that if you follow her guidelines,

1. Save time: All of the recipes can be frozen and prepared in advance, which makes busy mornings at school a breeze.
2. Healthy Food: Send your children to school with a smile on their faces (in a loving manner). They are eating nutritious meals.
3. Family Friendly: These are recipes that you and your partner can enjoy together. There’s no need to duplicate meals.

Whole Foods are Important in Lunch Boxes

Nutrition Australia states that children consume around a third their daily food consumption at school. It is therefore important to make sure that each bite contributes to their health and wellbeing.

It is vital that children are properly nourished, as they grow and develop rapidly. By packing whole foods in their lunchboxes (such as vegetables, fruits and nuts, as well seeds, fish and eggs, meats and grains, yogurt and whole grains), you can ensure that they get the nutrients necessary for growth and vitality.

It’s important to include simple, home-cooked meals in the lunchboxes of our children, especially at a time when childhood illnesses are on an upward trend and food companies try to convince us that using fresh ingredients takes too much effort. This will help your child thrive socially, mentally and physically while avoiding harmful ingredients like preservatives and artificial flavors found in processed food.

What if they don’t eat it?

When your lunch is not eaten, it can be very frustrating! Brenda offers some helpful tips if you ever find yourself in a similar situation:

1. Buy Good Containers. A thermos and bento box of high quality can make food more appealing visually and easier to access.
2. Include Your Children: Allow your children to pack their lunches. Create a chart with healthy food options for your children to choose from and help them learn the importance of whole foods.
3. Only pack familiar foods: Do not pack unfamiliar foods. To gauge interest, try out the food at home.
4. Keep it Fresh: To prevent soggy sandwiches or curdled yogurt from warming, make sure that your lunch containers are well insulated.

Healthy Pantry Building

These ingredient swaps will make a big difference in your pantry.

• Sweeteners Replace refined sugar (which is devoid of nutrition) with natural alternatives such as rapadura, coconut, maple, raw honey and brown rice syrup.
• Alternatives to Milk: You can choose from unhomogenized milk or milk alternatives such as nut or coconut milk or rice or oat or oatmilk.
• Choose quality proteins: Select 100% grass-fed meats or pasture-fed poultry. These choices offer a better nutritional profile and can help to prevent modern health problems.

Getting Organized: 7 Essential Steps

1. Buy the eBook: Begin by purchasing Brenda’s Easy wholefood lunchboxes ebook for recipe inspiration.
2. Bento boxes: Buy bento boxes for packing colorful and varied meals.
3. Recipe review: Browse the eBook to find recipes that your children might like. Make them part of the decision making process!
4. Meal planning: Make a list with savory and sweet choices to try, and then display them on a visible planner.
5. Use Leftovers. Many dinner recipes are perfect for leftovers. They can be frozen or packed in lunchboxes.
6. Double batches: Prepare double portions of dinner and freeze the extras to make future lunches easier.
7. Weekend prep: Spend a few hours every weekend preparing lunchboxes, including at least one savory recipe and one sweet.

Enjoy Family-Tested Recipes

Brenda guarantees that every recipe in her eBook has been family-tested, making it suitable for parents and children. Here are some of our favorites:

• Lunchbox Vegetable Slice This classic and portable recipe combines fats, protein, and vegetables to keep you energized all day.
• Asian Chicken Bite: Make a double batch of the chicken bites for dinner, and use the leftovers for easy finger foods in lunchboxes. You can wrap them in lettuce and serve with dipping sauce to add flair.
• Apricot Orange and Coconut Bliss Balls These bliss balls are a healthy, tasty alternative to the sugary snacks you get from vending machines. They stabilize your blood sugar and make a great snack for recess.

Brenda told Babyology that nothing can compare to the feeling you get when your children are sent to school with the right nutrition. It’s like hugging them when you’re not there,” Brenda says.

How to become a Ninja Lunch Box Packer

The daily routine of packing lunches can be a chore for parents who have multiple children attending school or kindergarten. It is possible to streamline your lunch-packing process by organizing, planning and having various lunch box accessories available.

Find out the best time to pack lunches in your family. You might be able to make lunches when the kids are asleep if you’re a morning person. If your mornings can be chaotic, prepare lunches before bed. Airtight lunch boxes like stainless steel bento can keep your food fresh for the following day.

For my family, it is best to pack lunches after school or in the early evening. After my children come home, I wash and dry their lunchboxes. As I prepare dinner, I also pack their lunches. This method minimizes the mess in the kitchen and allows me to shut it down for the evening once the children are in bed.

Lists are powerful.

If you are a person who thrives on organization, putting together a weekly lunch box plan will be very helpful. You might want to include in your list the main items for each day as well as the snacks that you intend to bake. You can also use this to create a weekly shopping list.

To streamline the packing process, keep your child’s favorite fruits and vegetables on hand. When fresh produce is low, non-perishables like dried fruit, roasted nori, and canned lentils can save the day.

The Secret to Successful Packing

Pack your lunch using this simple formula:

• Two Snacks: Choose one sweet and one savory (one can be for after-school activities).
• Chopped Vegetables: Add some fresh vegetables, perhaps paired with a dipping sauce if your child likes it.
• Surprise Treat Add a little surprise to your lunchtime menu.
• Lunch Main Item: Make sure the main lunch item is nutritious.
• Fruit – Always add some fruit to your meal.

Prioritizing Nutrition

It is important to include all the five food groups, as children consume 30% of their daily nutritional intake at school. To ensure a balanced lunch, I mentally check each category as I pack.

1. Cereals & Breads: Choose whole grain products, such as bread, baked goods or salads made with rice, couscous, or other grains.
2. Vegetables : Use cut-up veggies sticks as sandwich fillings (with or sans dip), or to add to smoothies. Consider dried or canned vegetables if fresh produce is scarce.
3. Fruits, dried fruit, bliss balls, or fresh fruits are all acceptable. Smoothies are another great option.
4. Dairy or Alternatives: Include milk, cheese, yogurt or other dairy products as essential sources of calcium.
5. Quality proteins: Include meat, lentils, beans, and dairy.

Fussy eaters

Remember that colorful fruits offer the same nutrients as vegetables if your child is having trouble eating them. Fruit can help your child get more nutrients while they are learning to love vegetables.

Whole Foods: Creative Ideas to Promote Whole Foods

Consider the following strategies to encourage your child to eat whole foods:

• Get Them Involved in Cooking: Encourage Your Kids to Help with Meal Preparation. It can help them feel more in control of their food choices, and encourage them to try out new foods. Even simple tasks, such as washing vegetables or mixing mixtures, can be fun and engaging.
• Have Fun: Use creative and fun ways to present food. Use cookie cutters for creating shapes from fruits and vegetables, or arrange the food in colorful rainbow patterns in their lunchboxes. A little creativity makes eating more interesting.
• Education Activities: Make grocery shopping a learning opportunity. As you shop, discuss the benefits of different whole foods and encourage your children to choose new fruits or veggies to try.
• Reward Systems: Implement a reward system that allows kids to earn points by trying new foods and eating vegetables. After they have accumulated a certain amount of points, you can let them choose an activity for the family or a special treat.

How to deal with picky eaters

Here are some tips to encourage your picky eater to try more whole foods.

1. Introduce Gradually : Instead if overwhelming them with foods new, introduce a few at a time along with familiar favorites. It can help them to adjust without feeling rushed.
2. Texture is Important: Be aware of the texture as it can have a significant impact on a child’s willingness to try ‘new foods. Consider steaming the vegetables if they don’t like crunchy foods.
3. Model Healthy Eating:

Children tend to mimic the behaviors of their parents. Model healthy eating habits by eating whole foods before your children.

1. Be patient: Changes take time, particularly with food preferences. Keep offering whole foods and be patient. Exposure can lead to acceptance with time.

Encouraging Independence

Encourage your children to pack their lunches as they grow. Teach your children how to pack their own lunches and teach them simple recipes. It will not only encourage independence, but it will also help to instill healthy habits for a lifetime.

Conclusion

With the right attitude and organization, you can become a whole-food lunch box ninja. You can make your family’s lunchtime more enjoyable by investing some time in planning and preparing meals. Healthy foods will help your children thrive, giving them the energy and focus to face their day.

Roll up your sleeves and embrace your inner Ninja to transform the lunchtime experience into something fun and nutritious for your entire family. You’re on your way to becoming a master of the art of packing wholesome lunches with these tips, strategies and insights. You’ll be able to save money and your kids will love it!